BALANCED DIET CHART FOR A HEALTHY LIFE & LOW BACK ACHE

MORNING
1. Wake up daily at 6:30 Am
2. 6:30 Am: Amla juice 30ml+30 ml normal water (on empty stomach).
3. 6:30-7:30 Am: Exercises /Yoga Asanas for 30-45min under Sunlight.
4. 8 - 8:30 Am: BREAKFAS (Never skip Breakfast) Give 20 min time for breakfast.

2 idlis (Raagi/Oats/wheat/Brown Rice) with 100 grams Chutney. [OR]

1 cup Upma/kichidi/Pongal or 4 pieces plain bread slices+ Dates syrup or 2 Ragi/Plain
dosas (oil less) or 2 omlets with Egg white (If applicable)
5. 10:30 Am: Herbal tea (Ginger/Lemon/Mint) or 1 glass Milk
AFTERNOON
12:30 LUNCH (Lunch must last for 20-30min)
1. Can take regular items/dishes, but try to avoid Sour& Pungent taste foods.
2. 1 chapathi + veg curry , 250 gms steamed rice + 200 gms curries (minimum Dal/sambar) with Egg
white & 1 piece Fish (If applicable).
3. All leafy vegetables /steamed food can be preferred for lunch.
4. [×] Avoid CURD/sweet/cold fried food/spicy food/pungent food items/food supplements like
cool drinks, sugary juice, high fat content liquids.
5. Chew food properly and slowly (minimum 10 times each bolus)
6. Walk for 5 min (Gentle walk) or at least 200 mtrs after having lunch (if advised).
5 PM: Gentle exercises for 30 min - Neck exercises, Back exercises, Pranayama (If possible)
6:30 PM: Tea with Biscuits / Raagi malt (Preferably).
NIGHT:
8:30 PM: DINNER (spend 20min for dinner)

2 chapathi's (less oil)/Pulka's + 1 cup steamed vegetables or vegetable Upma 200grms/Corn
flakes+ Milk 150 grams or 1 bowl Upma + Steam veg curry 1 cup.

150 grams Brown rice/ Unpolished rice + Vegetable curry 100 gms .
9:30 PM: 200ml buttermilk+ 1/2 spoon Jeera powder
10:30 PM: Go to bed before 10:30pm (maximum)
LIFE STYLE MODIFICATIONS
1. Consume 2-3 liters of water daily which will rehydrate muscles and makes you active
throughout the day.
2. Maintain healthy and Safe posture throughout the day (especially while sitting/sleeping)
3. Cushion your back during continuous works and while long driving.
4. Rest your body for every half an hour for a minimum 2-3 minutes during continuous work or
long standing work.
5. Keep a pillow behind knee joints while sleeping in supine posture (which gives cushion to your
spine and maintains healthy posture).
6. During sideward sleeping keep the pillow in between the legs at knee joints.
7. Avoid long journeys/strenuous gym exercises/heavy weights lifting.
8. Take Podikizi/Rookshana (Body massage with Sesame/Almond oil) once in 10-15 days.

EXERCISES

Partial stretches

Back exercises

Spinal stretches

Hamstring stretches

Pelvic tilts

Legs up to the wall

Knee to chest exercises
YOGA POSTURES
 Surya Namaskaras (only at morning times)
 Bhujangasana
 Salabhasana
 Noukasana
 Pranayama for 15 to 20mins.
FOOD:

Always have fresh & smooth food.

All leafy vegetables

Fresh fruits (Cucumber, Apple, Pomie granite, water melon, Oranges, Straw berries)

All sea foods especially fish. (If applicable)- Excellent source of Omega 3 fatty acids.

Coconut oil, Fish oil.

Add Fiber-rich foods like whole grains, oats, and cereals.

Spinach, Mushrooms, Drumstick leaves.

Raagi Malt (Good source of Calcium )

Drink water which is stored at least 3-4 hrs in a Copper vessel.
AVOID [×]
 Red meat, mutton, frozen chicken.
 Potato, Colacasia, Sweet potato, Ground nuts and other underground tubers.
 Sugary drinks and candies, Junk foods like cookies, chips, noodles etc
 Baked items and spicy food, Untimely food, Refrigerator items.
 Extremely Hot food & cold food, Artificially processed foods.
 Pickles & Sharp tasty foods, Over eating.

DR.AHMED’S AYURVED
Kerala Ayurvedic Panchakarma Center
MANIKONDA